Getting SWOLE &; Laying BRICKS

WARMUP: 2-3 SETS Good Mornings: 10-15 reps Stiff Leg Deadlift: 10-15 reps Low Back Extensions: 10-15 reps

DEADLIFT Week 1: Conventional Stance Off 4 Mats or 3 Plates (stack three 45’s)

Week 2: Conventional Stance Off 3 Mats or 2 plates

Week 3: Conventional Stance Off Standing on 2 mats or one plate

Week 4: Conventional Stance 1 mat or Off Floor

5 SET SUPERSET Flat Bench Press: 5/5/5/1/1/1 reps Pull-ups: 10-20 reps (weighted if needed)

3-5 SET SUPERSET Incline Dumbbell or Barbell Press: 28 Method 1 Arm Pulldowns: 15 reps

3 SET TRI-SET Dumbbell Pullovers: 20 reps Dips: 10-20 reps Banded Crossovers: 20 reps

OPTIONAL SQUAT: Overhead Squat 1 count pause to a MAX

Low Back Extensions: 5x8 reps Ab Wheels: 5x20 reps

WALKING LUNGES 400-800 meters

WARMUP: 1X THROUGH Cable Curls: 100 total reps Band Pushdowns: 100 reps Dumbbell Shrugs: 100 reps

6 SET TRI-SET 2 Stop Barbell Curls: 8-10 reps Tricep Pressdowns: 20 reps / 20 1/4 reps (bottom) Lateral Raises: 30 reps

6 SET TRI-SET Incline Dumbbell Curls: 8 reps / 5 ct. twist / 4 reps Triceps Skullcrushers w/ Straight Bar: 30 reps Standing Arrows: 30 reps

FINISHER (1X THROUGH) Preacher Curls: 100 reps Overhead Band Pushdowns: 100 reps Dumbbell Shrugs: 100 reps

OPTIONAL SQUAT: Front Squat 3 second pause to a MAX

Low Back Extensions: 5x8 reps Ab Wheels: 5x20 reps

WALKING LUNGES 400-800 meters

WARMUP: 2-3 SETS Good Mornings: 10-15 reps Stiff Leg Deadlift: 10-15 reps Low Back Extensions: 10-15 reps

BACK SQUAT MAX OUT Reps: 10, 3, 3, 1, 1, 1 reps

COMMERICAL GYM Week 1: Box Squat (14 inch)

Week 2: Box Squat: (12 inch)

Week 3: Back Squat w/ 5 second pause

Week 4: Free Squat to MAX

ADVANCED GYM Week 1: Specialty Bar Box Squat

Week 2: Specialty Bar Free Squat

Week 3: Specialty Bar Box Squat plus Bands or Chains

Week 4: Free Squat MAX

Hamstring Curls: 5x20 reps

Stiff Leg Deadlifts: 5x10 reps

Leg Extensions: 1x100 reps

Low Back Extensions: 5x8 reps Ab Wheels: 5x20 reps

WALKING LUNGES 400-800 meters

5 SET SUPERSET 2 Stop Incline DB or Barbell Bench: 8 reps (go up in weight each set)

Ultra Wide Pull-ups: 10-20 reps

5 SET SUPERSET DB Bench Press: 8 reps Seated Rows: 20 reps

5 SET TRI-SET Incline Chest Fly: 20 reps Cable Pullovers: 20 reps Weighted Dips: 20 reps

OPTIONAL SQUAT: Front Squat 1 second pause to a MAX

Low Back Extensions: 5x8 reps Ab Wheels: 5x20 reps

WALKING LUNGES 400-800 meters

WARMUP: 1X THROUGH Dumbbell Curls: 100 total reps Band Pushdowns (overhead): 100 reps (anchor band from bottom) Dumbbell Shrugs: 100 reps

4-5 SET TRI-SET Barbell Curls: 28 Method

Tricep Pressdowns: ISO Hold at the bottom for 30 seconds, then pump out 20 reps

Arnold Press: 15 reps

4-5 SET TRI-SET Barbell or EZ Bar Curls: 10 close, 10 wide reps Tricep Skullcrushers w/ straight bar: 30 reps Side Lying Laterals: 20 reps

2-3 SET FINISHER Knees Tucked Chin-ups: 10 reps Handstand Push-ups: 5-10 reps or ISO Hold Bench Dips: 20 reps Bodyweight Skullcrushers: 10 reps

OPTIONAL SQUAT: High Bar Back Squat 5 Count Pause to a MAX

Low Back Extensions: 5x8 reps Ab Wheels: 5x20 reps

WALKING LUNGES 400-800 meters

15-20 SETS

Pull-ups: 15 reps Dips: 15 reps Push-ups: 20 reps Burpees with Jump: 10 reps

*Switch pull-up grip after every 5 sets. *Switch arm position with push-ups after every 5 sets

OPTIONAL SQUAT: Front Squat No Belt MAX

WALKING LUNGES 400-800 meters

OPTIONAL SQUAT: Front Squat at 50% of Max

WALKING LUNGES 400-800 meters